The 8 Movements We Train

The 8 Movements We Train (And Why They Matter) At

FranklyFitness, we don’t just work out—we train human movement . The goal? To build strength that lasts, mobility that matters, and resilience that shows up in real life. Every exercise we use is rooted in these 8 foundational patterns. Master these, and you’ll move better, play harder, and age well. 1 Step / Gait What it is: Walking, running, striding, skipping— how humans move through the world Why we train it: You walk every day. So we strengthen and refine your gait mechanics, balance, and rhythm. Example moves: Marches, skips, sled drags, loaded carries, stair climbs 2 Squat What it is: Sitting, standing, lifting from the ground Why we train it: Builds leg strength, hip mobility, and total-body power. A strong squat is a strong body. Example moves: Goblet squat, bodyweight box squat, front squat, tempo squats 3 Hinge What it is: Bending at the hips to lift, load, or jump— hip-dominant movement Why we train it: Builds glutes, hamstrings, and protects your low back. Essential for injury prevention. Example moves: Deadlifts, hip thrusts, good mornings, kettlebell swings 4 Lunge What it is: A single-leg squat variation— think stair climbing, getting off the ground, hiking Why we train it: Improves single-leg strength, balance, and gait symmetry Example moves: Step-ups, reverse lunges, walking lunges, split squats 5 Push – Horizontal What it is: Pressing forward— like pushing a door or holding a plank Why we train it: Builds upper body strength and core integration Example moves: Push-ups, bench press, band press, crawling patterns 6 Push – Vertical What it is: Reaching or pressing overhead Why we train it: Supports healthy shoulders, posture, and overhead function Example moves: Overhead press, landmine press, wall walks, carries with reach 7 Carry What it is: Holding and transporting load— literally how strength shows up in life Why we train it: Builds grip, core, postural endurance, and real-world functional strength Example moves: Farmer’s carries, suitcase carries, overhead carries, bottoms-up carries 8 Hang What it is: Gripping and suspending from a bar— primal, powerful, and deeply restorative Why we train it: Improves shoulder health, grip strength, and spinal decompression Example moves: Passive hangs, active hangs, scap pulls, monkey bar work

FranklyFitness

Takeaway: We don’t chase random workouts. We build a movement vocabulary that lets you move through life stronger, freer, and with more confidence. Train these 8 well—and your body will thank you. Miss a few? And you’ll feel it where it counts.